ANAEROBIC PERFORMANCE GAINS ARE BETTER FROM ONE EXHAUSTIVE STRENGTH SET THAN FROM THREE

Fincher, G. E. (2001). The effect of high intensity resistance training on sustained anaerobic power output among collegiate football players. Medicine and Science in Sports and Exercise, 33(5), Supplement abstract 756.

This study evaluated the effect of a single-set, high-intensity resistance-training program on gains in the time that collegiate football players were able to maintain a constant power output that stressed anaerobic energy systems. Ss (N = 40) were randomly assigned to a single-set high-intensity maximally-exhaustive training group (~6-10 repetitions) or a traditional multiple-set group (3 sets of 6-10 RM). The multiple-set group did not attempt extra lifts to achieve maximum exhaustion. Training lasted 10 weeks.

Gains in time before failure for upper and lower body exercises improved significantly for both groups. The one-set high-intensity group gained significantly more than did the multiple-set group.

Implication. One exhaustive set of strength exercises produces greater anaerobic performance gains than does a multiple-set of exercises.